3-Minute Step-Up Test for Heart Health Month ??
Phyllis H. Thompson
You can defy social norms on aging & show up as your best self anywhere. Perimenopause and menopause DON'T have to be a nightmare. ??
Did you know your heart beats around 100,000 times a day?
That’s over 4,000 times every single hour and more than 35 million times a year. ??
Seriously… it’s working hard nonstop, 24/7, to keep you alive and kicking!
So in honor of Heart Health Month, let’s show it a little extra love with a quick and simple test to check your cardiovascular fitness. This is especially important during perimenopause and menopause, as declining estrogen levels can increase your risk of heart disease.
?One key factor is that these hormonal changes can contribute to increases in LDL cholesterol (the "bad" kind) and decreases in HDL cholesterol (the "good" kind), impacting heart health. Another change is that perimenopause and menopause can be associated with increased blood pressure, which also puts a strain on your cardiovascular system.
Now, back to the test…it’s called the YMCA 3-Minute Step Test, and it’s a fun way to see how well your heart recovers after exercise.
How to do the test:
1?? Find a sturdy step about 12 inches high (or use your bottom stair).
2?? Set a timer for 3 minutes. Step up and down at a steady pace: up, up, down, down. Aim for 24 steps per minute. (up, up, down, down = 1 step) (You can use a metronome at 96 beats per minute or a YouTube video to help keep pace!)
3?? When the timer goes off, sit down and measure your heart rate for one minute. (Just place two fingers on your wrist, count each beat, and record your number.)
What Your Results Mean (on average):
If your results made you think, “Wow, I could do better,” — the beautiful thing is that small changes really do add up.
You don’t have to change everything overnight.
A few lifestyle tweaks like daily walks and adding more real, whole foods to your diet will help make a big difference.
So, here’s my challenge: Pick one small action to take today for your heart. Just one.
And if you’re feeling stuck or need some guidance, let’s figure it out together…
?? Hit reply and type HEART below, and I’ll help you come up with a plan that fits your life.
You’ve got this, and I’m right here to support you.
Make it an amazing day,